Are you feeding your brain the right nutrients? Folate, vitamins B12, C, E, and D are crucial for mental health

Feeding your brain the right nutrients, such as folate, and vitamins B12, C, E, and D are crucial for mental health. In a review, it was found that patients with the chronic mental disorder schizophrenia have low levels of these nutrients.

A team of researchers from the University of Manchester, Belgium’s KU Leuven University, and the University of Western Sydney analyzed 28 study articles with a total of 2,612 participants.

The research team discovered that low levels of the nutrients appeared to be present from the beginning of the illness and were associated with worsening of the disease. They saw a significant reduction in folate, vitamin D, and vitamin C in people with first-episode psychosis in comparison to the controls. In addition, they found that the difference in vitamin D levels between first-episode psychosis and controls was the most striking of all nutrients.

One notable study found that differences in folate levels were because of genetic difference in folate metabolism instead of dietary influences. Two studies with small sample sizes revealed large deficiency of vitamin C in first-episode psychosis.

This is parallel with data indicating low fruit and vegetable consumption in this population. In addition, a single randomized control trial in patients experiencing first antipsychotic treatment has shown 500 milligrams (mg) of vitamin C each day significantly lessens psychiatric symptoms.

Low levels of folate and vitamin B12 were also often seen in patients with schizophrenia, where worsening of symptom severity were also observed. Supplementation of B-vitamins may significantly reduce symptoms of schizophrenia and reverse some neurological deficits linked to the illness. Moreover, vitamins C and E – which are antioxidants – are also lacking in chronic schizophrenia. This potentially contributes to the increased oxidative stress seen in this population.

“Right away, as soon as they are presenting with psychotic symptoms, they have low folate – which is really important for brain health – and low vitamin D, which is also a neuroprotective nutrient; both key factors in people’s mood and energy levels,” said Joseph Firth, lead author of the study.

The team also found that the participants with the lower levels of these nutrients also had the worst mental health. Firth explained that people with high levels of these nutrients had better mental health even if they got psychosis.

Furthermore, researchers also found that the eating a healthy diet does not only apply to mental health, but also to cardiovascular health as well. This is because large-scale studies found associations between low levels of both vitamin D and folate to heart-related conditions.

Based on the analysis, nutritional deficiencies as a result of inadequate intake or absorption of nutrients are now considered as a risk factor for psychiatric conditions. This review suggests that the consumption of a nutritious diet is important for overall health.

Here is a list of foods for the brain that you can include in your diet:

  • Folate – Folate-rich foods include fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products.
  • Vitamin B12 – You can get this vitamin from eggs, milk, cheese, milk products, meat, fish, shellfish, and poultry.
  • Vitamin C – Although the most common source of vitamin C is orange, there are other foods rich in this vitamin. These include bell peppers, broccoli, brussels sprouts, kohlrabi, kiwi, mangoes, papaya, pineapple, and strawberries.
  • Vitamin D – The most common source of this vitamin is the sun, but you can also get the body to make vitamin D from foods like salmon, mackerel, beef, calf liver, egg yolks, tuna, sardines, shiitake mushrooms, yogurt, and almond milk.
    Vitamin E –
    Vitamin E can help prevent cognitive decline and Alzheimer’s disease, according to studies. You can get your vitamin E from foods, such as almonds, avocado, dried apricots, eggs, hazelnuts, kiwi, peanut butter, pine nuts, spinach, sunflower seeds, and wheat germ oil.

Read more news stories and studies about the brain by going to Brain.news.

Sources include:

NutraIngredients.com

HSPH.Harvard.edu

Dietitians.ca

Prevention.com 1

Prevention.com 2

StyleCraze.com

(Visited 20 times, 1 visits today)
Please follow and like us:

Other articles of interest:

Flat Earth Theory Shows Itself – Defeating the Best of the Skeptics Dan Flynn: Are you opened minded enough to watch that which will have you ‘yet to question a lot of the very things you once laughed at?’ It se...
158 songs banned by Clear Channel after 9/11, plus all by Rage Against the Machine While the dust of the September 11 attacks still settled, the controversial media company Clear Channel sent out a list of more than 150 songs it deem...
Why doesn’t the FBI and/or NYPD blow PIZZAGATE wide open? Because they can’t. There are now many white hats working for the FBI and NYPD. Many of them know about the true details of Weinergate. It wa...
Putin Staying Away From Trump’s UN Reform Summit On the day President Trump hosts a high-level summit in New York City on reforming the United Nations, Russian President Vladimir Putin will be more t...
TIME CAPSULE: The Man Determined To Prevent World War III A Courageous Hero Tells the Truth About the Greatest Conspiracy of the 20th Century The Millennium Report Truly, if World War III is somehow av...

375total visits,3visits today